Lat pull downs to chest, Lat pull downs behind head and then cable rows. 10 reps of each at 96Kg equals one set, repeat for four sets
T-bar rows, 4 x 15 x 40Kg
Bent over barbell rows, 4 x 10 x 80Kg
Single arm rows, 3 x 15 x 20Kg
Bent over reverse grip barbell rows, 4 x 15 x 40Kg
Seated dumbbell press;
1 x 10 x 12.5 Kg
1 x 10 x 15Kg
1 x 10 x 17.5 Kg
4 x 8 x 22.5Kg
Dumbbell lat raises, 4 x 8 x 22.5Kg
Dumbbell front raises, 3 x 10 x 7.5 Kg - be sure to control the eccentric portion of the movement for maximum benefit!!
And to finish........
Dead-lifts 10 x 10 x 80Kg
Please refer to previous posts if you want to follow this routine yourself. Each workout will progress in weight and intensity as the program proceeds. The workout schedule will aim to change intensity and volumes as it goes, this keeps your body guessing and hopefully maintains maximal gains. You will most likely need to adjust weights to suit your particular strength, so it would be best to keep a personal note of all your own workouts if you want the best results.
Please leave a comment if you have any questions on the exercises and how to perform them.
If you find these routines helpful please up vote and resteem,
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